Festive nut wreath with butternut squash, chestnuts, nuts
vegan
Ingredients (for servings, )
Equipment
- blender
- grater
- baking pan (springform pan)
- stove
- citrus juicer (lemon squeezer)
- saucepan
- oven
- canning jar (Weck jar, Mason jar)
Type of preparation
- cook
- fry
- bake
- chop or grind
- sauté
- sauté
- squeeze
- remove the skin
- peel
- grate (shred)
Preparation
Prepare chestnuts (possible the day before)
Preheat the oven to 200°C (fan oven 175°C). Cut the chestnuts crosswise and place them on a rack in the oven. Roast for about 20-30 minutes. Allow the chestnuts to cool slightly, then peel them.Cutting the chestnuts prevents them from bursting. When the chestnuts are ready, the cuts will be clearly open and the shell will be darker. If you also put an ovenproof bowl of water in the oven, the chestnuts will dry out less.
In the original recipe, cooked chestnuts from a vacuum pack are used. If you use these, you can skip this step, take the chestnuts out of the packaging and chop them roughly. They will be used in step 4.
preparation (same day)
Peel the onion and garlic and chop finely. Clean the celery and leek and chop finely. Peel the butternut squash, remove the seeds and cut the rest into small cubes. Wash the eggplant and also cut into small cubes. Wash the orange. Grate the orange peel, squeeze the juice and set aside. Finely chop the rosemary and sage leaves.The author recommends using an organic orange and uses a small eggplant for 6 servings.
Preheat the oven to 180 °C and grease a 25 cm diameter wreath tin.
If the pan does not have a non-stick coating, you will also need to line it with baking paper.
For the nut wreath
Heat the oil in a large pot over a medium heat. Sauté the onions, celery, garlic, leeks, pumpkin, eggplant and chestnuts for a few minutes, stirring frequently. Add the spices, herbs, a little salt and pepper and the orange zest.Add spices, herbs, a little salt and pepper and the orange zest. Reduce the heat and continue to simmer the vegetables for 8-10 minutes, stirring occasionally, until they are tender and the flavors have developed properly.
In the meantime, grind the nuts in a blender using the pulse setting to make crumbs. Add the pre-cooked chickpeas and mix in with a few pulses (but do not grind them completely finely). Pour into the pot and add the (gluten-free) breadcrumbs. Roughly chop the cranberries, apricots and sun-dried tomatoes, add them too and stir in carefully.
The author recommends using mixed nuts (Brazil nuts, pistachios, walnuts, etc.). You can decide for yourself how you put the mixture together.
Mix in vinegar, miso paste, nutritional yeast and yeast extract and sauté for 3-4 minutes, then turn off the heat.
Gaz Oakley uses white miso paste here.
Spread the cranberry-orange sauce on the bottom of the prepared wreath mold. Pour the nut mixture over the top and spread it evenly. Press it into the mold as firmly as possible. Cover the surface with aluminum foil and bake in the preheated oven for 30-35 minutes.
Arranging and Serving
Allow the roast to cool slightly in the dish when it comes out of the oven and then turn it out onto a serving plate. Garnish the nut wreath with fried sage leaves, peeled pistachio nuts, dried oranges and fresh rosemary as desired and serve.A recipe for fried sage leaves can be found on page 117 in the same book.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 453 kcal | 22.6% |
| Fat/Lipids | 22 g | 32.1% |
| Saturated Fats | 3.3 g | 16.4% |
| Carbohydrates (inc.dietary fiber) | 59 g | 21.7% |
| Sugars | 28 g | 30.9% |
| Fiber | 12 g | 48.2% |
| Protein/Albumin | 12 g | 24.3% |
| Cooking Salt (Na:285.3 mg) | 725 mg | 30.2% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Selenium, Se | 131 µg | 239.0% |
| Vit | Thiamine (vitamin B1) | 1.6 mg | 147.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 207 µg | 103.0% |
| Min | Copper, Cu | 0.78 mg | 78.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 7.5 g | 75.0% |
| Min | Manganese, Mn | 1.5 mg | 74.0% |
| Elem | Potassium, K | 1'086 mg | 54.0% |
| Vit | Riboflavin (vitamin B2) | 0.75 mg | 54.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.0 g | 53.0% |
| Vit | Vitamin C (ascorbic acid) | 34 mg | 43.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 7.5 g | 75.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.0 g | 53.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.10 g | 42.0% |
| Threonine (Thr, T) | 0.36 g | 38.0% |
| Isoleucine (Ile, I) | 0.44 g | 36.0% |
| Valine (Val, V) | 0.50 g | 31.0% |
| Leucine (Leu, L) | 0.72 g | 30.0% |
| Phenylalanine (Phe, F) | 0.46 g | 30.0% |
| Lysine (Lys, K) | 0.50 g | 27.0% |
| Methionine (Met, M) | 0.20 g | 22.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Thiamine (vitamin B1) | 1.6 mg | 147.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 207 µg | 103.0% |
| Riboflavin (vitamin B2) | 0.75 mg | 54.0% |
| Vitamin C (ascorbic acid) | 34 mg | 43.0% |
| Niacin (née vitamin B3) | 6.9 mg | 43.0% |
| Vitamin B6 (pyridoxine) | 0.53 mg | 38.0% |
| Vitamin K | 22 µg | 29.0% |
| Vitamin E, as a-TEs | 3.0 mg | 25.0% |
| Vitamin A, as RAE | 187 µg | 23.0% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 19.0% |
| Biotin (ex vitamin B7, H) | 9.5 µg | 19.0% |
| Vitamin B12 (Cobalamin) | 0.04 µg | 2.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'086 mg | 54.0% |
| Phosphorus, P | 260 mg | 37.0% |
| Sodium, Na | 285 mg | 36.0% |
| Magnesium, Mg | 125 mg | 33.0% |
| Calcium, Ca | 112 mg | 14.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Selenium, Se | 131 µg | 239.0% |
| Copper, Cu | 0.78 mg | 78.0% |
| Manganese, Mn | 1.5 mg | 74.0% |
| Iron, Fe | 3.7 mg | 27.0% |
| Zinc, Zn | 1.9 mg | 19.0% |
| Iod, I (Jod, J) | 4.8 µg | 3.0% |
| Fluorine, F | 10 µg | < 0.1% |
The festive nut wreath with butternut squash, chestnuts, nuts and chickpeas is best served with a matching cranberry sauce.
Preparation time: The time indicated does not include the preparation of the cranberry-orange sauce.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers the average daily requirement of selenium, vitamin B1 and folate. It also covers around ¾ of the requirement for copper and manganese. The ratio of omega-6 to omega-3 fatty acids, at 7:1, just exceeds the recommended maximum ratio of 5:1.
Butternut squash: The butternut squash has a comparatively thin skin and a high proportion of tender, light orange flesh. The latter is rather soft, generally not fibrous and has a stable consistency as well as a buttery, slightly nutty aroma. The butternut squash has a high content of beta-carotene, which is good for skin, hair and eyesight. 100g of butternut squash covers around 80% of the daily requirement of beta-carotene.
Chestnuts: Compared to other nuts, chestnuts contain significantly less fat and calories. Due to their high starch and fiber content, the pleasantly sweet, nutty chestnuts are very filling. Furthermore, chestnut flour can be used as a grain substitute for people with gluten intolerance (celiac disease) because it is gluten-free.
Cranberries: Cranberries are relatives of the lingonberry, which has a bitter-sour taste. Unlike raisins, dried cranberries have a pleasant sour note that goes well with desserts. They also have a high mineral content.
Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.
Sage: The leaves of the sage bush are silvery and felty hairy spice leaves. The main active ingredients of sage include the essential oils containing thujone, linalool and 1,8-cineole. Sage is said to help with digestion after eating fatty foods and to help against flatulence.
Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. Of all known nuts, the walnut has the highest proportion of alpha-linolenic acid (ALA). It also has health benefits thanks to its tocopherols (forms of vitamin E) and many macro and trace elements.
Buying preserved chickpeas: For the quick option suggested by the author here, it is advisable to buy canned goods in organic quality. They are often processed more gently, but above all they contain fewer or no additives. Glass canned goods, which generally predominate in organic stores, are particularly recommended. These do not contain aluminum or BPA (bisphenol A) and are more environmentally friendly.
Dried fruits are often sulphurised: the sulphur coating helps prevent rotting as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product, while also preserving the colour of the fruit. However, the preservation process destroys some vitamins, such as folic acid, and sulphur can also have health consequences for asthmatics and allergy sufferers.
Sage: Sage should be used in moderation, as the monoterpene ketone "thujone" contained in the essential oil has a toxic effect in high doses and can cause cramps as well as an increased heart rate. In addition, the consumption of sage tea leads to the cessation of milk flow in nursing mothers and is only suitable for weaning in such a situation. However, the amount used here is completely harmless.
Chestnuts vs. sweet chestnuts: Even though the two terms are often used synonymously, strictly speaking they are not the same ingredient in the German-speaking world. Chestnuts are a more cultivated form of the sweet chestnut, which is how a distinction is made between ordinary sweet chestnuts and real chestnuts. The latter have a flattened shape on one side and are on average larger than sweet chestnuts.
Cooked chestnuts: You can buy pre-cooked chestnuts (as indicated in the original recipe), but they are much less aromatic, which is why we recommend using fresh chestnuts.
